The Rock Workout & Diet Challenge | The Rock Daily Routine, Hercules diet and training


I don’t mind getting up early but you have to be a special kind of sick to get up at 3:30 in the morning. This is not morning this is this is the middle of the night! So I wanted to try eating and training like Dwayne Johnson aka The Rock for one day. I pieced together his daily routine eating plan and workouts from various interviews across YouTube as well as from an article in Muscle & Fitness Magazine. I spent evening before shopping for food. So apparently this is what one day’s worth of eating looks like. It wouldn’t all fit in a basket so I had to get a trolley… … And it came to an astonishing £39.98 for a single day of eating. The diet was based on a plan that The Rock used in preparation for Hercules which he stuck to for 22 weeks. I spent over an hour making as much of the meals as I could ready for the day weighing everything out and putting it into Tupperware. I heard that The Rock likes his food cut up ready so he can just eat it straight out the container with a spoon. “It would already be cut up actually, so I microwave it and by the time it gets to me I take a spoon in a very polished poised classy way just shovel it in” Apparently he starts a day at 3:30 a.m. with morning coffee, performs some stretches and then does 40 to 50 minutes of cardio. Right, so it took me a little bit longer to come around then I thought it would but I am now awake, I’ve done my warmup stretches and I’m ready to do my morning cardio. For the morning cardio I decided to go for a 6 kilometer run. Running that early in the morning was pretty weird… Not a sound… It’s eerie… Sooo quiet… Let’s go! Right then, that’s the cardio done… so… it’s time for the first meal. I can tell I’m gonna get through a lot of gym clothes today… [laughs]. Oh, man. Meal one couldn’t be prepared easily the night before so I made it fresh in the morning and it consisted of egg white steak and a lot of oats. Yeah this is a lot of food. The steak and eggs went down pretty easy but the porridge, this is where, or sorry “oats” – this is where I’m starting to become undone. I finished one pot but I’ve still got two more to go. After eating the first meal of the day The Rock then trains in a gym. The workout listed the Muscle & Fitness for Hercules was a five day split routine with day one being a back workout. Right then, I am now all washed up and ready for the gym. I’m on my second 750 ml bottle of water, I’m also drinking a second cup of coffee because I need it, and I’m just about to go to the gym. I’m supposed to be the gym for six; it’s ten to six now, so I’m already behind schedule. To be honest I have no idea how it’s gonna go because that food it’s just sat like a lead weight in my stomach. The steak and eggs was actually fine it’s just the sheer quantity of oats so my main goal is not to throw up in this gym session. So I’ve just arrived at my gym and then the car park is closed! So I’m going to have to find somewhere else to park which is pretty annoying. Okay so I’m now really late for the gym, it is 6:49 and I still have to walk over there because the gym car part was closed. I’m still so full I’ve got no idea I’m gonna do this workout so I’m just going try not to throw up! So so far I have drunk about 2 litres of water today and I am busting for the toilet yet agin! I’m going to have to go “pee pee” all day! Okay so this is a major mess-up. I don’t normally train at my gym on a Saturday but it doesn’t open till 8:00 a.m. What kind of candy-ass gym doesn’t open until 8:00am? Erm, okay… yeah I’m not too sure what I’m gonna do. Well I’m now back in my car and thanks to the wonders of modern technology I’m currently signing up to another gym which is 24 hours. So I’m just putting my card details in now and should get immediate access. So for now I’m just doing a day pass at a Pure Gym which is just around the corner. I bet The Rock doesn’t have these problems. So slightly different plan but nonetheless we now have a gym. Let’s go train! Okay so that workout was way harder than I anticipated and mainly because the sheer amounts of volume in it and actually that’s why it took me a lot longer than I thought it was going to as well. So it’s now about 8:30 a.m. in the morning, it’s now daylight which is definitely a bonus definitely good but I am way behind schedule and need to get back and start eating meal number two, which is something to look forward to Interestingly according to my Fitbit I’ve already done over 10,000 steps and burned over 2,100 calories and it’s only 8:30 in the morning so that’s pretty good, right? Okay so now we have meal number two which is a boatload of chicken broccoli and white rice Mmmm, finito! Finished! Done! Right, we need to go about our day. Okay so it’s now about 20 past 10:00 and we have a few errands to run Jack and I are gonna go get our “hairs cut”? Hairs cut? Hair cut. We’re gonna go get our hair cut and hopefully it won’t take too long because I need to have my next meal so hopefully we can go get our haircut and back within about two hours, fingers crossed! Right then so I have now drunk about five liters of water which i think is just over half a gallon out of the two gallons of water that I have to drink today. It feels very healthy and I feel very hydrated but it’s starting to become seriously inconvenient now. Okay so this is meal three which is a lot of fish with asparagus and rice So last night I thought it’d be a great idea to oven cook the fish but then having microwaved it afterwards, it’s gone a tad rubbery. It’s extremely dry. It was a bad call. Right well it’s going okay I’ve eaten all the fish and there have been lots of complaints about the actual smell of the fish I do apologize. All the asparagus has gone and I’m just left with a ton of rice again, so I’m really not enjoying eating this much rice and it’s so plain it’s so dry I just wanna some sauce on it or something but I’m gonna eat it the way that the rock eats it so I’ve just got to keep on eating. So another Tupperware took bite the dust and unfortunately there is still three remaining plus a fourth meal so still plenty of food to go, I don’t think I’m quite at the halfway mark yet… which sucks. And now it’s time for meal number four! Chicken, broccoli and a baked potato. To be honest anything has got to be better than more portions of rice God I am still full from the last meal… here goes! Okay so surprisingly this is actually one of the hardest meals I’ve done so far. I feel like I’ve been eating it for well how long have I been eating? 15 minutes? About 10 minutes. About 10 minutes. I still have loads left and it’s just not going down, every single piece of chicken which admittedly is quite dry [sneezes] bless you – is taking me good thirty seconds to a minute to eat it’s painfully slow. But I’m just going to keep on going. I’m getting there there’s only a little bit left now, but it’s taking me a really long time which means that I’m only gonna have an hour-and-a-half break between my next meal so I’m gonna be perpetually perpetually perpetually I’m gonna be full basically the rest of the day. Okay and that is meal number 4 done! Two more Tupperware’s remaining plus an omelette and stuff for tonight. I’m getting there. This is quite an ordeal. Okay so this, I think, is meal five and we are back to fish rice and asparagus although thankfully it’s a lot less rice in this meal. I am really not feeling this fish anymore hmm I never want to eat fish again after this. Defeated! This one is definitely a fail So I’m just about to have meal number six and it’s gonna be my last meal so essentially I’m gonna be forfeiting the eating part of this challenge and the main reason for it, yes I am very full, but the main reason is because I want to go to bed! I’m so tired after getting up at half past 3:00 this morning there I am ready for bed and the thought of spending another two to three hours awake just so that I can eat another meal. Err, yeah I’d had rather just forfeit so meal number six but to have now and then that is it, finito! So this is meal six it is steak jacket potato and some salad I’m actually gonna have this one cold So I think I have all my meals today that was probably the easiest! Nice and light just a baked potato and thankfully no god damn rice! So that was my attempt at trying to do just one day eating and training like the rock now before you judge me too harshly it wasn’t just the eating that made this challenge difficult it was the accumulation of everything from getting up at 3:30 in the morning to doing that morning cardio and then doing the morning training session, all the planning for the food all the prepping for the food the actual eating everything. Now what this has done is give me a newfound respect for The Rock because this is apparently what he did every day for 22 weeks in preparation for the film Hercules. Now I had a very relaxed Saturday but by comparison he would be on film sets and working all day so I really can’t fault his work ethic and his discipline at all. Now interestingly although this was a huge amount of food coming in at around 5,000 calories in total, according to my Fitbit I actually burnt over 4,000 calories in that day probably because of all the exercise that I was doing. Now of course The Rock would burn far more than that because he’s absolutely humongous and he would be working on action film sets all day. Now although I would never normally eat anywhere near that amount of food that diet at around 3,000 calories would be pretty perfect for someone of my size. Now also the following morning I actually weighed in two pounds lighter than the day before which made no sense to me at all because I was expecting to be about 10 pounds heavier just from the sheer weight of the food on its own. Anyway I hope you like this video if you did don’t forget to give it a thumbs up and subscribe for more great content like this.

100 Comments

  1. What do you think guys – could you complete one day of this? Could you do it for 22 weeks?

  2. That's a ton of rice, lol.

  3. With all this food, are we taking into account he’s roughly 6’7 and 250+ lbs? That’s a LOT of food…

  4. I’m starving I would eat that last meal for you if I could .

  5. Next time try adding sauces to eliminate the dryness.

  6. Did you take any digestive enzymes? Maybe that would have helped with eating all that food if you did not

  7. This is a bit unrealistic. You don't have the physic of The Rock to begin with and you cannot just eat that much and expect your body to be able to burn it since your metabolism needs several days to adjust to the extended amounts of food.

  8. What savage has a meal with 3 or more ingredients and eats it one by one… If you eat first the meat, then the brokkoli and then the plain rice alone of course it would suck… why not eat meals like a human and eat a bit of everything like its meant to be?

    Not trying to be an ass, everyon can eat however he wants but i just find it really weird.

  9. That much cardio is unnecessary if he ate less crap. I see the Rocks cookie trains on Instagram 🤣

  10. Why just egg whites? You got rid of the healthiest part

  11. any average person couldnt afford to keet doing that diet lol

  12. This is just nuts.

  13. that's cheating! I can see your daughter helping you eat 😂😂. she has her mouth filled in 10:26
    and that looks damn cute❤

  14. Brilliant 'It's 10 to 6 and I'm running behind schedule' . And my favorite 'My main goal is not to throw up at the gym'

  15. How tall are you and what do you weigh? Because you look like a really small guy compared to The Rock.

  16. NnnnniIiiiiiiiccccccceeeeeee

  17. welcome to the tool shed

  18. This so dumb lol
    This dude ain’t never worked out his metobolism ain’t goin Fast enough

  19. He eats that much because he is huge you should prob not eat that much

  20. Did you find out the other days in his training schedule?

  21. What's the background music while you were working out?

  22. It's all certainly impressive. Although he built up to doing all this over years. So considering that I'd say you did well.

  23. No way in hell am I running around when it's dark out. Sorry but I've seen the news.

  24. Whaaaat No fried chicken?
    I'll stick to bike riding…

  25. How to loose 40 pounds a day :^)

  26. Great video~~!!

  27. Don't throw up!!! LOL

  28. God Damn Rice! LOL

  29. Thats why he, s the man. He, s a freakin specimen of humanity.doing this for one day is totally pointless.also perhaps lift weights you can handle cause forms better than weight and your form sucked.

  30. Where did u get your tubaware boxes from mate

  31. MEAL 7 ..Steroids

  32. badass video bruv

  33. He is a much bigger guy and needs to eat like that to keep his size. Plus he is on his feet all day hes not just sitting around all day after his workout eating food. He is working and moving and traveling constantly so he is burning through alot more than if he were just sat on the couch all day.

  34. Luke Sherran Please share the full workout routine and the meal plan

  35. After a couple of months u get used to it 💪 I eat around that amount when I'm on my bulk, and after a while it's just that u need it cause u are always hungry 😂

  36. Makes you wonder how the rock does it. I live by his words. Always be the hardest worker in the room. I do it at work I just can’t follow his training regime it’s crazy.

  37. Don't microwave food. Ever. Culinary rule no. 1. If you have a bloody oven and you want your food warm, heat it in the oven.

  38. Try this but now at the dutch giant’s way

    (You will die if you find this hard)

  39. Can you put the diet in the notes pls

  40. when you have to deal with assholes in the office the answer is no this aint possible

  41. Why would you do someone else’s diet? His diet goes according to his weight and goals. You need to cut those cals in half and add more as the weeks go by as you stop gaining.

  42. Brilliant idea Luke for a video I applaud you and also for the attempt to try and eat what he eats. God bless

  43. You did a good job your prize is white rice lol

  44. The kicker is after that one day's routine, he lost a couple of pounds 😊

  45. I love the Rock and that was truly amazing. I have to say even without seeing you bare chested it seems to me you are very fit and some nice eye candy for this lady trucker.

  46. 3:30 does not see me awake unless it’s to pee or tell my husband to rollover cause he’s snoring.

  47. Oats is carby and to mix that with eggs and steak is like indigestion central. Slow slow digestion because of the difference of enzymes needed to break down those foods.

  48. All the fame and wealth but doesn't get much time to enjoy it

  49. Brilliant video mate, love it.

  50. I had to leave, that is too much food. Why wasn't there an afternoon workout, why just food….something doesn't add up. Wow that's awesome fitbit.

  51. Nice Try Awesome Video😎😎 And Finishing Is Soo Cute By The Way I Love It Cute BaBy😍🥰😘

  52. Very cool video. That is an amazing routine. You are dedicated to sign up for another gym and all! Nice channel! 👍🏻💪🏼

  53. great video! this helped me a lot! but i have this thing that i partake together with this challenge that helped me a lot with my diet. i shared it in my channel. glad to share it to you guys!

  54. You forgot to take all the juice that the rock takes 🤣

  55. No goddamn rice LMAO!

  56. Yeah no. Rather just look like I do

  57. You get a thumbs up just for eating that much freaking food!

  58. it is alot more food than you probably need but if u scaled it down a bit you would get used to eating it after a few days 😀

  59. I'll mabby try this when I turn 40 but not now I like being well rested and doing my workout routine

  60. The rock had a chef cook for him as well

  61. You forgot the steroids…

  62. Great one u have discipline to yourself about food and your time management. Happy for u! Ur new frnd here

  63. Is it still possible to find the traninigprograms and meal plan?
    I would like to try it out (but maybe 2/3 of the food or half of the amount because of my size and gender)

  64. i am trying to lose weight…so do I have to eat that much of food to lose weight? and how much exercise do i need to do in a week?

  65. How much money rock spend on toilet paper cause he must crap a whole lots

  66. Question at 4:08 u sure u only have to pepe? Cause after all that food I'll be 💩💩 all day that's alot of food

  67. Its great to see it all donr. But fyi…the rock didnt get this big overnight. He wad pretty huge already when he started this regime. So super kudos on taking on thebig mans routine and appitite! – hella HUNG

  68. Yourbody fluctuates on the scale. Since you took on his workout and you forfited some food. Your body was burning everything cuz of your smaller frame. But once them muscles realky lean up. Your weight will pack on. Peak. Then it will be harder to gain more weight once u max out on your size.

  69. U forgot to inject yourself.

  70. start the day at 330am? im going to bed at that time

  71. Instant oats are shit

  72. I did it for 2 years but after a week cut down the amount of food because it was waaaay too much gained 40 pounds of muscle still cut up.

  73. I love how the Rock is like "there's no excuse to be like me" except the fact that you eat more than a normal person can afford in 1 week. I eat once a day and only spend about $200 a month on food because i'm in the military and make garbage salary and cant afford shit.

  74. Well done man

  75. Great work brother

  76. Dude, you shouldn’t compare your caloric needs to The Rock’s…his may be a tad higher than yours…

  77. Do the drugs like he does does. Tren and EQ seriously kicks up your appetite and ability to consume massive amounts of calories. Without the drugs you're not going to get as massive as he does and that mass requires calories. To eat that much without the drugs is just plain overeating for no reason at all. Keep it up and you'll end up entirely overweight and fat no matter how clean you're eating. Hollywood and their publicists dont share the secrets of stars. Truth be told if you dont realize what the secret is you're incredibly naive. Also sorry dude but your FitBit is worthless and lies to you. No way possible to burn 2000 calories that quickly. Bring on the hate. Truth Hurts.

  78. Haha could of been more prepared. For example your gym. This should of been priority

  79. Your not his size so you should have adjusted to your hight and weight

  80. I’m full just watching you eat…

  81. OMG someone tell me what song is playing during the workout montage PLZ

  82. I believe I could do Dwayne program we gotta to think about rem sleep metabolic rate and what shape we currently are n. So before starting building up to that level. And boom do it.. Metabolic rate got get up fast and training must be n check to take in the calories. Your doing well the Rock trains real hard I haven't seen many that can hang with him. Very few . but u are doing well. And def subscribing out of respect. For you great channel motivational

  83. I don’t really see the point in videos like this, not knocking your effort. But realistically speaking if you were doing the part of Hercules all meals would be Tailored specifically for your weight. Let’s remember the rock is obviously on steroids which completely changes the level of food,working out and recovery, he can handle. Not to discredit his work effort, but when taking steroids your on a whole different playing field.

  84. Dude needs some work with his vlogging skills.

  85. lol, rediculous…you aren't his mass…none of this makes any sense.

  86. Us Asians would love the rice lol

  87. "I stumbled on this video, Great Content!! Hey Guys..let's support each other, and keep this content going!!

  88. 7:29 why he left in his kid drive

  89. I’m not as big as the rock, but I guess if I worked out that day I would be able to eat that much food 😋

  90. Dude you got Goals.

  91. 2 gallons of water that’s like 7 lites what ever about the food no way he drinks that much water lol 😂

  92. Hes eating that much cause hes twice his size and on the gear lmao.

  93. The obviously BS about this whole program is the lack of sleep. It’s scientifically proven that anyone who works out and lifts heavier weights needs to sleep slightly more than the average person who does NOT lift as much. Do the math and look how much sleep the rock says he gets according to this regimen. 6 hours or less??? That’s just a stupid low amount of sleep.

  94. Try doing Brock Lesnar's workouts

  95. Did you do his steroid cycle as well?

  96. Get fun workout tips and motivation Subscribe to •Fitness Meets Cannabis• 🏆

  97. The size of the human determines how much they should eat to keep muscle, copying people like the Rock will not work, what is wrong with people lol

  98. daddt

  99. He can eat like that because of all the ROIDS he is on!! Once he stops taking the gear and he starts to shrink then we will hear, WOW THE ROCK IS SHRINKING!! HE MUST BE SICK! LMAO, if it wasn't for the drugs he wouldn't be popular

  100. Whats the first song??

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